Beat News Anxiety: Master Your Mindset With Jack Trama | Mindset Reinvented

Hey there, friends. I've been thinking a lot about how we handle all the news coming at us these days. It's a lot, isn't it? Ukraine, the Middle East, tensions with China and North Korea - it can feel pretty overwhelming. In my latest "Mindset Reinvented" episode, I wanted to dive into this topic. Not to add to the stress, but to share some thoughts on how we might navigate it all a bit better.

The Impact of Global News on Our Minds

You know, I used to wake up and immediately start scrolling through news. Not the best way to start the day, I realized. These days, I try to give myself a little time in the morning. Maybe have some coffee, do a bit of stretching, or just sit quietly for a few minutes. It's a small change, but it's made a big difference in how I approach my day and the news that comes with it.

This got me thinking about how we consume information and its impact on our mental well-being. It's easy to get caught up in the constant stream of updates, isn't it? But at what cost to our peace of mind?

The Observer Mindset: A New Way to Approach News

I've been practicing what I call an "observer mindset." It's about taking a step back and asking, "What are the facts here? What's actually happening versus what I'm afraid might happen?" It doesn't make the news less serious, but it helps me approach it with a clearer head.

Here's how it works for me:

1. When I read a headline, I pause before reacting.
2. I ask myself, "What are the verified facts in this story?"
3. I consider the source and look for multiple perspectives.
4. I think about the long-term implications rather than just the immediate impact.

This approach has helped me feel more in control of my reactions to news. It's not about being detached; it's about being more intentional in how we engage with information.

Understanding Our Emotional Triggers

We all have different triggers when it comes to news. I have a friend who gets anxious about economic news because of some tough times his family went through. Another client of mine finds climate change news particularly distressing because she worries about her children's future.

Understanding these triggers can help us approach difficult topics more mindfully. Here are a few steps you might find helpful:

1. Identify what types of news stories affect you most strongly.
2. Reflect on why these stories have such an impact. Is it related to past experiences or future fears?
3. When you encounter these triggers, take a moment to acknowledge your feelings before continuing to read or watch.
4. Consider setting boundaries around how much time you spend engaging with triggering topics.

Remember, it's okay to feel strongly about issues. The goal isn't to become numb, but to engage in a way that's sustainable for our mental health.

From Helplessness to Action

It's easy to feel helpless sometimes, isn't it? But I've found that doing something, even if it feels small, can make a difference. I have a client, Maria, who started volunteering at a refugee center. It's made these big, global issues feel more personal and manageable for her.

Here are some ways we can take action:

1. Volunteer for local organizations that address global issues.
2. Donate to reputable charities working on causes you care about.
3. Educate yourself and others about important issues.
4. Engage in community discussions or town halls.
5. Practice conscious consumerism by supporting businesses aligned with your values.

Taking action not only contributes to positive change but can also help us feel more empowered in the face of challenging global events.

The Importance of Self-Care

Taking care of ourselves is crucial too. Sometimes that means taking a break from the news. Other times, it's about doing things that recharge us - maybe going for a run, calling a friend, or spending time in nature.

Here are some self-care practices I've found helpful:

1. Set specific times for checking news instead of constantly scrolling.
2. Engage in regular physical exercise to reduce stress.
3. Practice mindfulness or meditation to stay grounded.
4. Maintain social connections and talk about your feelings with trusted friends.
5. Pursue hobbies or activities that bring you joy and relaxation.

Remember, it's not selfish to prioritize your mental health. It's necessary, especially if we want to have the energy to engage with important issues and support others.

Finding Hope in Progress

I've also found it helpful to focus on the long-term view sometimes. When we step back, we can see progress in areas like global poverty reduction, advances in renewable energy, or improvements in global health.

For example, did you know that:

1. Extreme poverty has decreased significantly over the past few decades.
2. More children are receiving education worldwide than ever before.
3. Many diseases that were once common are now preventable or treatable.

It doesn't negate current challenges, but recognizing progress can help us maintain perspective and stay hopeful.

Cultivating Hope as a Discipline

Speaking of hope, I heard something recently that really stuck with me: "Hope is a discipline." It's not just a feeling; it's something we can practice and choose every day.

Here's how we might cultivate hope:

1. Actively seek out positive news and stories of progress.
2. Set personal goals that align with your values and work towards them.
3. Surround yourself with people who inspire and motivate you.
4. Reflect on past challenges you've overcome for perspective.
5. Engage in activities that remind you of the good in the world, like volunteering or spending time in nature.

Wrapping Up

Look, I don't have all the answers. But I do know we're all in this together, trying to make sense of a pretty complex world. Sometimes, just knowing that can make things feel a little less overwhelming.

What I hope you take away from this is that while we can't control global events, we can control how we respond to them. By adopting an observer mindset, understanding our triggers, taking action where we can, practicing self-care, and cultivating hope, we can navigate these challenging times with more resilience and peace of mind.

What do you think? How do you handle all this? I'd love to hear your thoughts and strategies. Maybe we can learn from each other and build a community of support as we navigate these global challenges together.

Take care, everyone. Remember to be kind to yourselves out there. We're all doing the best we can, and that's more than enough.